What is the muscle fitness program

Men's health is becoming more and more important now. Every woman hopes that her other half is a man who feels safe and not too thin. So if you are too thin, you should start exercising. Then, when exercising, do you pay attention to men's muscle fitness plans? If you don't have such a plan, it will be difficult to stick to it. So, the following five tips will help you become a lean and strong man.

Lay the foundation

It is best for those who are thin to attend bodybuilding training classes during the initial training period (2 to 3 months) so as to correctly and systematically master the movement techniques and improve their physical fitness in an all-round way. Special attention should be paid to muscle strength and

Endurance training will gradually improve the body's adaptability and lay a good foundation.

be safe

Bodybuilding equipment has a certain weight. Not only should you do warm-up and cool-down exercises before and after exercise, but you should also pay attention to check whether the equipment is installed firmly to prevent accidents. When exercising, pay attention to whether the weight is appropriate and never do exercises that are beyond your ability. When using heavy equipment such as barbells, someone should be there to protect you. It is best to exercise with friends so that you can encourage, help and protect each other.

Arrange exercise properly

The arrangement of exercise volume is one of the important links in scientific exercise. Practice has shown that thin people should do aerobic exercise with a moderate intensity (heart rate between 130 and 160 beats per minute), and the weight of the equipment should be moderate (50% to 80% of maximum muscle strength).

The schedule can be to practice 3 times a week (once every other day), each time for 1 to 1.5 hours. Practice 8 to 10 movements each time, and do 3 to 4 sets of each movement. practice

It is a quick contraction, a slight pause, and a slow stretch. Do a set of movements continuously for about 60 seconds, with a rest period of 20 to 60 seconds between sets, and a rest period of 1 to 2 minutes between each movement.

In general, each set should be able to complete 8 to 15 times continuously. If the number of times per set does not reach 8 times, the weight can be reduced appropriately. The last two movements, which require full strength to complete, stimulate the muscle tissue more deeply, and the "super recovery" is obvious, resulting in excellent training effects.

Be focused and targeted

After 2 to 3 months of exercise, thin people will see significantly improved physical strength and more energy than before. At this time, you should focus on training large muscle groups, such as the pectoralis major, deltoids, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps, and the amount of exercise should be adjusted at any time. In addition, the same part

The muscle groups can be trained by different movements and different equipment, and the trained muscle groups should be contracted separately.

As your muscle strength increases and your movement coordination improves, the effects of exercise will become more and more significant. Generally speaking, the exercise movements should be changed every one and a half to two months. In addition, when exercising, your mind (thoughts) should be focused on the part you are exercising, and you should avoid talking, laughing, listening to music, etc. The stronger the feeling of soreness, swelling, fullness and heat in the muscles of the exercised part, the better the exercise effect will be. In this way, if you persist for another half a year to a year, your body will be in good shape.

Significant changes.

The editor reminds men that when thin people do bodybuilding exercises, it is best to participate less in other sports, especially endurance sports, such as long-distance running, football, basketball, etc. Because these exercises consume more energy, they are not conducive to muscle growth, and the more you exercise, the thinner you will become. In addition, do not do other activities that consume too much energy.